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That will be comforting to those of us who know the more humourous meanings of the word and only reluctantly concede that you might mean something more specialized (https://dictionary.cambridge.org/dictionary/english/bonk).I just don’t want to “bonk”!
That will be comforting to those of us who know the more humourous meanings of the word and only reluctantly concede that you might mean something more specialized (https://dictionary.cambridge.org/dictionary/english/bonk).
Hi all,
I am having some issues during training with getting hungry often while walking. I’m using a lot of bars, and fruit, but I’m thinking I might need to add something to my water. Sometimes it’s just hard to keep eating bars too!
There are a million electrolyte drinks here in the US...what is available in Spain?
What do any of you use to keep up your blood sugar?
I’m 5’2’ (157 cm) and 59 kilos. I don’t really have any body weight agenda...I just don’t want to “bonk”!
Any info would be great!
I’m doing the CF from Pamplona 21 Oct.
Thanks!
Barbara
As a former drug representative who had a product for diabetes your advice is 100% correct. There is nothing better than natural sources of energy. Fruits that have high sugar and fiber content are great sources of energy. When you eat natural sugars that have fiber, not only is the fiber good for you, but it slows the absorption of the sugars and it allows the body to break down the sugar and store it properly within the body. Fructose or other sugar is absorbed quickly forcing the pancreas to pump out more insulin. This sugar often ends up as brown fat that surrounds your organs and is definitely not good for anything or anyone.Hi there!
What you are probably experiencing is glycogen depletion while working out. Glycogen is the glucose structure that is stored in your muscles, organs and fat cells that are the fuel for your muscles to work.
After 90 mins of mild or difficult cardio workout, the glycogen in your muscles is depleted and you start burning other sources of energy, in particular your muscle/fat structures, and thats why you feel so icky.
Try eating a fast and natural source of sugar about every 90 minutes. Something like half an apple or an orange can be enough to keep ya going without the "bonk". If 90 minutes doesn't work, try 60.
Electrolyte drinks, energy bars and the like take extra processing for your system to grab hold of the sugars of as opposed to natural sources like fruit.
When I was training for half marathons and longer trail runs I had the exact same issues. I met with a PhD candidate nutritionist as part of my weight loss and training program and he told me to try the fruit thing. It worked superbly for me and I still use it to this day. Fruit is easy to find on the Camino, easy to carry and easy to digest.
YMMV but give it a try and avoid the "sport drink and bars" trap.
Cheers!
M
Sure, but its much more fun thinking the OP might, just might, have been referring to one or other of the more commonly accepted definitions of this word, even noting that they didn't want to engage in it. That, I thought, showed marvelous restraint!In case you missed it, bonking by Beeks below:
Barobins: I was a professional athlete for 11 years, and would highly recommend you to check your diet and what you have been eating before and after exercizing. Maybe even discuss that with your GP or nutritionist, if you have one. If you feel such a need of extras, it is because your body is not getting enough, and just adding bars+suplements+electrolites may be a bandaid solution to something with deeper roots.
Maybe you are missing someting more foundational, as others have suggested. Do not fall into the 'trekking bar' trap - if you are eating well, fruits, orange juice, nuts, cheese and other thigs readily available in spain would cover any needs.
I particularly indulge in Spanish food and rarely need more than water and orange juice while walking. My husband adds some bananas as well.
Hi all,
I am having some issues during training with getting hungry often while walking. I’m using a lot of bars, and fruit, but I’m thinking I might need to add something to my water. Sometimes it’s just hard to keep eating bars too!
There are a million electrolyte drinks here in the US...what is available in Spain?
What do any of you use to keep up your blood sugar?
I’m 5’2’ (157 cm) and 59 kilos. I don’t really have any body weight agenda...I just don’t want to “bonk”!
Any info would be great!
I’m doing the CF from Pamplona 21 Oct.
Thanks!
Barbara
I think you are spot on. I was high level cyclist for over a decade and I never had food issues while training. I was very ill about a year ago and dropped 30 pounds in two months, I could have a deficiency in something. I’m also getting digestive unrest as I ramp up hiking time.Barobins: I was a professional athlete for 11 years, and would highly recommend you to check your diet and what you have been eating before and after exercizing. Maybe even discuss that with your GP or nutritionist, if you have one. If you feel such a need of extras, it is because your body is not getting enough, and just adding bars+suplements+electrolites may be a bandaid solution to something with deeper roots.
Maybe you are missing someting more foundational, as others have suggested. Do not fall into the 'trekking bar' trap - if you are eating well, fruits, orange juice, nuts, cheese and other thigs readily available in spain would cover any needs.
I particularly indulge in Spanish food and rarely need more than water and orange juice while walking. My husband adds some bananas as well.
I was high level cyclist for over a decade and I never had food issues while training.
@Kevin Malinak, half an hour seems to be a remarkably short time to move the body from using predominantly carbohydrates to predominantly using fats. I have seen figures of many hours for this transition. Do you have sources that indicate walking reduces glycogen sources in the body that rapidly?When you first start exercising/walking, your body is mostly burning glycogen... after the first half hour or so of walking, your body switches over to burning mostly fats.
Therefore a snack such as nuts, cheese, etc will give you the absolutely best energy for each day. I almost always had some Chorizo and/or a few boiled eggs in my pack too.
The most convenient "road food" was a home made snack mix consisting of 2 or 3 parts Peanuts, 1 part raisins. Most grocery stores in Spain had them. Once in a while we made the mix with different things.
(the 2/3:1 ratio can vary a huge amount and still be just fine)
Buen Camino!!!
Yea I think you're absolutely correct... I was going off of some old(and obviously poor) memories when I used to do a lot of training/running... I just tried to google search that amount of time but failed. The true answer appears to be quite a variable. It depends on how much glycogen you have stored up at the time. (average 2000 calories) It depends on how strenuous you are exercising at the time. (fasting at home vs walking vs jogging vs fast race-pace running, etc)@Kevin Malinak, half an hour seems to be a remarkably short time to move the body from using predominantly carbohydrates to predominantly using fats. I have seen figures of many hours for this transition. Do you have sources that indicate walking reduces glycogen sources in the body that rapidly?
Thanks for that @Tincatinker. I am a (retired) physician with much experience in nutrition, malnutrition and the care of critically ill patients requiring intravenous (and therefore very closely monitored and controlled), feeding. I have walked various Caminos eleven times, and over the past eighteen months from Canterbury to Thessaloniki. I have run 5 marathons and many shorter and more recreational races.Unless you have a specific health condition that requires close monitoring and maintenance of blood-sugar levels then a normal healthy diet is all that you need to follow while walking a camino. A stroll along the camino Frances will offer endless opportunities for re-fuelling. Some of the less travelled Caminos may require a bit more care and planning. If you are struggling during training walks at home try a bigger and better breakfast.
Very wise advice. Thanks, Tim!Otherwise I rely on my kidneys, my liver and my pancreas to keep things sorted out. And up to now they seem quite good at it. And I don't interfere nor try to second guess them.
My American colleague from Florida used to introduce himself to people in the UK with "Hi I am Randy!" He then wondered why people were choking or backing away from him. Randy is generally a state before Bonking occurrs:-} My colleague later changed to using his middle name of Vinnie when visiting the UK.Oops
Hi all,
There are a million electrolyte drinks here in the US...what is available in Spain?
What do any of you use to keep up your blood sugar?
Thanks!
Barbara
About the same number.There are a million electrolyte drinks here in the US...what is available in Spain?
My American colleague from Florida used to introduce himself to people in the UK with "Hi I am Randy!" He then wondered why people were choking or backing away from him. Randy is generally a state before Bonking occurrs:-} My colleague later changed to using his middle name of Vinnie when visiting the UK.
Doesn't sound like a deviation to me, but perhaps I am used to detecting the differences between standard English usage of the language, and 'standard' American usage. See https://www.urbandictionary.com/define.php?term=knock you up.I was stunned when, in the UK, a taxi my husband and I had arranged for the following morning, said he would "knock you up" at whatever hour it was we had agreed on. Quick lesson on taking care with any deviation from purely standard usage, even of one's own language.
Doesn't sound like a deviation to me, but perhaps I am used to detecting the differences between standard English usage of the language, and 'standard' American usage. See https://www.urbandictionary.com/define.php?term=knock you up.
I wouldn't call that standard American usage. It is a slightly crude idiomatic expression in North American usage. I doubt that I have ever used it. At least the British usage bears some relation to the literal meeting of knocking on the door.Doesn't sound like a deviation to me, but perhaps I am used to detecting the differences between standard English usage of the language, and 'standard' American usage.
Humour that needs explanation clearly cannot be funny, but I was having a sly dig at those from the US who sometimes appear to believe that the only standard usage is their own.I wouldn't call that standard American usage.
I was stunned when, in the UK, a taxi my husband and I had arranged for the following morning, said he would "knock you up" at whatever hour it was we had agreed on. Quick lesson on taking care with any deviation from purely standard usage, even of one's own language.
great info Annie/nice presentation. thanks for the info/great suggestions!Pretty much anything you can buy in the USA, you can buy (perhaps generically) in Spain. Lots of things to carry in your pack, including nuts, cheese, fruit, bocadillos, sausages, packaged things like puddings, drinks, you name it. And I've seen plenty of electrolyte powders. If you are starting in Pamplona, give yourself 2-3 days there to see the city and stock up for your first day, though there are places to eat along the way.
Buen Camino. Here's a blog with photos of some of the things you might find: http://caminosantiago2.blogspot.com/2018/02/el-almuerzo-lunch-on-camino-santiago.html
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